Vegetable Hash with a Poached Egg

Vegetable Hash with a Poached Egg recipe videos

Vegetable Hash with a Poached Egg is a hearty, savory dish made by sautéing diced vegetables like potatoes, bell peppers, onions, and sometimes zucchini or sweet potatoes until crispy, then topping it with a perfectly poached egg. It's a popular breakfast or brunch staple in American diners and home kitchens, though its roots can be traced to European peasant cooking where it was a way to use up leftover vegetables.

🍽️ Nutrition at a glance

This dish is generally balanced, offering a good mix of complex carbohydrates from the potatoes, fiber and vitamins from the assorted vegetables, and protein from the egg. A typical serving ranges from 350 to 500 calories, with the poached egg adding healthy fats and essential nutrients like choline and vitamin D.

Nutrition breakdown

Calories	250 kcal
Protein	12 g
Carbs	20 g
Fat	14 g
Fiber	5 g
Sugar	4 g
Sodium	450 mg
Potassium	450 mg
Vitamin A	120 mcg RAE
Vitamin C	25 mg
Vitamin K	40 mcg
Iron	2.5 mg
Calcium	80 mg
Phosphorus	180 mg
Selenium	15 mcg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culturally, the hash represents a practical, comforting approach to cooking that transforms simple ingredients into a satisfying meal, often associated with rustic, home-style cuisine. Nutritionally, the runny yolk of the poached egg acts as a natural sauce, enriching the dish with richness while keeping it lighter than frying.